IMPORTANT*
Remember to always warm-up before starting any workout routine. Strive to incorporate dynamic drills that engage all your major muscle groups and joints - especially the ones you will be focusing on during your workout. Some reasons why you need a good warm-up before you start your routine are:
Increases blood circulation to all your major muscles and joints
Increases joint lubrication
Increases neuromuscular response and reaction times
Gradual progression to a steady-state of increased workload, which helps avoid premature lactic acid build-up
Helps to prevent injuries
Always finish with a cool-down and stretch after you have completed your workout. Cool downs generally follow a similar structure to the warm-up routine, except the intensity is decreased, leading into static stretching. Cool-downs and stretching are beneficial because:
Prevents blood pooling in lower limbs by driving venous return
Decreases heart rate and blood pressure back to a steady resting state
Helps prevent Delayed Onset Muscle Soreness (DOMS)
Stretching increases flexibility
Stretching promotes muscle fiber repair and speeds up this process
Helps to prevent injuries
Completing proper warm-ups and cool-downs when working out are critical in preparing your body for the upcoming workload, preventing injuries, and helping your body repair so it can be ready for the next workout and your daily functioning.
See the 'Optimal Form, Warm-up Ideas, Stretches, and Exercise Descriptions' page for ideas that you can use in your warm-ups and cool-downs.
DISCLAIMER: Always consult your physician before beginning any exercise program. This general information is not intended to diagnose any medical condition or to replace your healthcare professional. Consult with your healthcare professional to design an appropriate exercise prescription. If you experience any pain or difficulty with these exercises, stop and consult your healthcare provider.
HIIT Workouts at Home
Once you can complete this circuit 2 times comfortably at 10 reps for each exercise, or the allotted time, increase the amount of reps by 5-10 or the time by 10-15 seconds. You can also increase the intensity of these workout by adding weight to the exercise, or swapping in a weight bearing exercise (ex. Swapping push-ups with bench press, or deep squats with barbell squats).
Once you can complete this circuit 3 times comfortably at 10 reps for each exercise, or the allotted time, increase the amount of reps by 5-10 or the time by 10-15 seconds. You can also increase the intensity of these workout by adding weight to the exercise, or swapping in a weight bearing exercise.
HIIT Workouts at the Gym
Once you can complete this circuit 2 times comfortably at 10 reps for each exercise, increase the intensity of this workout by adding more weight to each exercise. Adding 5-10 pounds each time you progress upwards in weight.
Once you can complete this circuit 2 times comfortably at 10 reps for each exercise, increase the intensity of this workout by adding more weight to each exercise. Adding 5-10 pounds each time you progress upwards in weight.
Once you can complete this circuit 2 times comfortably at 10 reps for each exercise, increase the intensity of this workout by adding more weight to each exercise. Adding 5-10 pounds each time you progress upwards in weight.
HIIT Workouts for Outdoors
Try completing all 4 Circuits once, or mix them up. Try completing some twice and another once in between, or focus on one circuit and try increasing the intensity each time (more reps, longer distance, less recovery time etc.) Circuit #1 can be used as a great dynamic warm-up for these circuits or any other training that you do.